Tag Archive: healthy


My recent trip to the Big Island of Hawai’i exposed me to island culture, food and hawaiian cooking. During my trip I enjoyed every meal with my aunt and uncle and discovered new culinary techniques that I must share!  On the second to last night we enjoyed Kumu, purple potato salad, barbecued pork and bok choy while watching the blazing sunset near Kohala Ranch. This was my first time trying Kumu and definitely not my last. I admit, I was skeptical when my uncle said he was cooking a whole fish in the microwave, but I was very wrong. The fish came out tender, moist and delicious in a matter of minutes. Thanks Uncle Stewart and Aunt Sue for your wonderful meals and inviting us into your beautiful home!


How to Cook A Whole Fish: Microwave Style


  • Whole Kumu (goat fish scaled, gutted and gills removed or find a good fishmonger)
  • Minced garlic
  • Bok Choy
  • 4 Tbsp Shoyu (soy sauce)
  • Handful minced green onions
  • Cilantro
  • Tbsp Brown Sugar
  • Sliced ginger
  • 3 Tbsp Peanut Oil
  • Pinch of salt
  • 1/4 water
Cooking Time: 3 minutes per lb


Place fish on serving plate and stuff ginger into the cavity of the fish. Salt the fish and pour 1/4 cup water onto the serving tray underneath the fish. Place plastic wrap over plate and microwave 3 minutes per pound (Our fish was 5 pounds= 15 minutes microwave time).  Mix shoyu with brown sugar in a small bowl. Heat peanut oil over medium-high heat in saucepan. Sautee garlic in a frying pan and add Bok Choy until wilted. Pour shoyu mix over Bok Choy in frying pan. Remove fish from microwave and check if done with a fork (fish should easily flake if done). Sprinkle cilantro and green onions over fish. Place bok choy around the fish on the serving plate and drizzle entire fish lightly with hot peanut oil (Allowing the veggies to fully cook).


Kohala Sunset

P.S. If you are concerned about the safety of microwaving plastic wrap, please read the disclosure below courtesy PlasticsInfo.org:

Q: Is it okay to use plastic wrap with high-fat foods in the microwave?

A: Yes, it is okay to use plastic wrap with high-fat foods in accordance with the manufacturer’s instructions. Plastic wrap is not heated by microwave energy, but it can be heated by contact with hot foods. Normally, foods in a microwave oven do not become hot enough to bring the wrap to its melting point. However, because certain foods with high fat content (such as butter) can become very hot in a microwave oven, most manufacturers recommend leaving an inch of air space between the food and the wrap or turning back a corner for ventilation. The instructions on various plastic wraps may vary, so again, it’s always a good idea to check the label.


Yesterday was one of those days where nothing seems to go smoothly. It was getting late and I needed to make something quick from the ingredients already in my cabinet. Since it’s near the end of the week, my fridge was on the empty side and I wanted to throw together a delicious, yet simple meal for Thursday night. This recipe requires almost no planning and delivers an effortless and healthy meal from ingredients already hiding in your kitchen. Next time I will add grilled chicken breast and a bottle of vino. This dish is worth celebrating!

What You Will Need:

  • Gluten Free Pasta (I used Fusilli but any type will do)

  • Sun Dried Tomatoes (half jar)

  • Sunflower seeds (1/4 cup)

  • Artichokes (canned)

  • Capers (1/4 cup or less)

  • Fresh Parmigiano-Reggiano (as much as your heart desires)

Use any amount of ingredients you like, whether you are cooking for one, two or an entire group. Boil lightly salted water, add pasta and cook for 7-10 minutes (depending on type of pasta). Slice artichokes into quarters. Once pasta is al dente, strain pasta and mix additional ingredients in a large bowl. Sprinkle with Parmigiano-Reggiano and that’s it!

Buon Appetito!

Berry {Monster} Smoothie

The berry monster smoothie is a breakfast staple for me. It’s loaded with protein and antioxidants, but low on sugar and calories. Perfect to drink pre workout for a boost of energy or enjoy for breakfast or lunch.  I’m sure some of you are wondering how can a smoothie can substitute an entire meal, but this little monster will keep you full all morning long and give your metabolism a jump start!

Key Ingredients:

Handful of frozen blackberries, raspberries and blueberries

Banana (optional)

6 oz Organic Almond Milk

Protein powder (Aria has 14g of protein per serving and only 80 calories)

Heaping handful of spinach

And Enjoy!!!

Spicy Chicken Lettuce Wraps


2 organic chicken breasts or package of thighs

1 teaspoon grated peeled fresh ginger

2 garlic cloves

Fresh lime wedges

1 large bell pepper seeded and thinly sliced

1 tablespoon brown sugar

2 tablespoons fresh lime juice

1 1/2 tablespoons fish sauce

1 tablespoon dark sesame oil

1 tablespoon red pepper and garlic or jalapeño pepper, finely chopped

8 leaves of Bibb lettuce


Heat skillet over medium heat. Add sesame oil and sauté garlic. Add chicken to the skillet. Mix ginger, brown sugar, lime juice, hot peppers and fish sauce together and pour over cooking chicken. Add sliced bell pepper to chicken in the skillet (Add extra veggies if you prefer) Transfer cooked chicken and vegetables to a bowl. Place spoonfuls of chicken into a pieces of bibb lettuce and fold to eat. Squeeze fresh lime wedges over lettuce wraps for a boost of flavor.